Pace setting based on CompuTrainer tests, Accurate?
Hi all of experienced folks out there... I am new, joined in May, and need some guidance on race pace. I own a CompuTrainer, but haven't invested in a powermeter yet, so my training zone is set based on the tests I have done using CompuTrainer. I just completed my first race rehearsal this past weekend, and I had to use the HR guidance (can go up to only high Zone1 since I am a 6h+ rider). I am fairly petite (5'3", 116lbs) and my current FTP is 176, and my zone1 HR is 122. During the ride, I had to hold myself back quite a bit and barely made 16mph and 1hr run after that was very easy. My general observation for my HR in outside rides is it tends to go up much higher easily with little effort compared to what I see on CompuTrainer. My question is if there is any kind of adjustment I need to make to my pacing given my tests were done on CompuTrainer? In my previous IM (Japan) in '07, I had my LT tested by my then coach, and my anaerobic threshhold was 164 & 131 for Aerobic Threshhold. Based on the data, my Z1 HR was set at 130. My goal was to pace around HR 135 (low Z2) which I might have gone a bit higher due to lots of rolling hills in the course. I finished my bike in 6:45 and had a pretty decent run in 4:30 with the finish time of 12:50. My 2nd/last RR is coming up in a few weeks before my IMLou, and I really appreciate some guidance from some experience folks whether I should be changing my pace. I feel great, and seem like I can push a bit more than what the zone tells me...
Now it all makes sense to buy a powermeter given the HR could not be so reliable source, but I don't think I have enough time to buy/learn before this race.
Comments
This is a good indication that you left some speed on the table during the bike. The run in a 6 hr/1hr RR should feel like a substantial effort, given that you are not tapered going into that day. Your previous HR targets probably still make sense.